CrossFit Covalence – CrossFit Get Fit Core to Carry – 25.4 (Time) 30 T2B 16 Burpees over Sandbag – Facing 125 ft Sandbag Carry #150/100 20 T2B 16 Burpees over SB – Facing 75 ft SB Carry #150/100 10 T2B 16 Burpees over SB – Facing 25 ft SB Carry #150/100Time Cap: 12 minutes Goal...Read More

CrossFit Covalence – CrossFit Get Fit “Down to the Wire” Down to the Wire – 25.5 (Time) 2 – 2 – 2 – 2 minute intervals 1 minute rest between rounds 15/14/13/12 Push Press #75/55 15/14/13/12 Calorie Echo Bike (Males) 12/11/10/9 Calorie Echo Bike (Females) Max Double Unders in remaining time ***Race to 300 Double...Read More

Announcements Labor Day Hours (Monday) Class 8:30am Class 9:30am CrossFit Covalence – CrossFit Announcement Happy Labor Day everyone! Great news!!! This week we get to test all of the CrossFit Games workouts that Coach Erik did! The workouts will be slightly modified to allow for an easier transition to the gym and adjusted for equipment...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 8 RDLs 8 Muscle Cleans 8 Burpees For Quality Min 20 – 39 AMRAP x … (AMRAP – Reps) AMRAP 3 200m Run 20 Box Jump Overs 24/20″ 20 Deadlift #135/95 20 Bar Facing Burpees 20 Power Cleans #135/95 2:00...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Min Slow on Machine then Burgener Clean Warm Up Get Strong Min 20 – 35 Clean and Jerk (EMOM x 15 – Power Clean & Jerk – 1 Rep) Sticking with Power Cleans today, but if you’re going to push your limits, you should...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 10 Muscle Cleans 10 Front Squats 10 Strict or Push Press 10 Kip Swings Get Fit Min 20 – 38 “Grinding Gears” – AMRAP x 18 (AMRAP – Rounds and Reps) 60/48 Calorie Row 50 Hang Cleans #95/65 40 T2B 30...Read More

CrossFit Covalence – CrossFit Track Sunday For Quality – Progression Day! (Checkmark) 3 minutes – Easy “Warm Up” Jog 1 minute Walk 5 minutes – Moderate Jog 1 minute Walk 5 minutes – Moderate Jog Rest until 18:00 mark – 5 Rounds For Speed 200m Sprints Walk back to starting point, thats your rest timeModerate...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-10 2 Rounds 200m Run 20 Lateral Box Step Ups (10/side) 10 Kipping Pull Ups Get Fit Min 19 – 39 For Time – SOLO (Time) 1 Mile Run 60 DB Box Step Overs 24/20″ #50/35s 10 Rope Climbs 20 Min CapIf you don’t have enough climbing ropes,...Read More

CrossFit Covalence – CrossFit Warm-up Min 0-12 3:00 Slow Machine (or Run) then 4 Rounds 5 Muscle Cleans 5 Push Press 5 Push Ups Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 5 Hang Power Cleans #155/105 6 Shoulder to OH #155/105 7 HSPU 1:00 RestTo use the RX...Read More

CrossFit Covalence – CrossFit Warm-up Min 0-12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 23 – 53 Every 90″ x 20 (30 min) (Checkmark) Rd 1. 16 Kroc Rows (8/side) Rd 2. 16...Read More